Food, Mood, and Mental Clarity

Do you think it’s possible to eat your way to better mental health? Research suggests that it may be possible and here you’re going to get 10 hacks to do so, although spoiler alert, it’s not all about the food you eat.

Food is fuel (remember that) and what you eat impacts your body’s ability to perform at its best. Hitting new PRs at the gym, managing body weight, clearing up acne, and your mood and mental health are all directly impacted by how you fuel and care for your body. Remember, your body wants to be healthy and function well!

‍

TLDR - CLICK HERE to Download your Food and Mood Habit Tracker for FREE

‍

Below is a list of ways to metaphorically put out the “Do Not Disturb” sign before mental health challenges come knocking and aid recovery if they’ve already arrived.

You’ll notice that depression and anxiety are mentioned a lot, this is because they’re among the most common mental health challenges people face today and are some of the most researched mental health disorders.

However, most if not all these suggestions can benefit a wide range of mental and physical health challenges. How you care for your body is your way of being an active or passive contributor to your mental health.

Diet and lifestyle are not replacement for professional mental health support, however they can help you take control of your day to day experience.

‍

‍

1 - Vitamin D Intake (1-5k IU/Day)‍

Low levels of vitamin D have been linked to heightened symptoms of depression and anxiety. As a result, vitamin D screening should be considered as part of the prevention and treatment strategies for these mood disorders. Given its antioxidant properties and role in brain function, research shows that vitamin D is crucial for both preventing and managing mood disorders.

2 - Steps (8-10k or 60m of Non-Exercise Movement)‍

Regular exercise, walking, and movement, even in moderate amounts, plays a crucial role in maintaining and improving mental well-being, offering a natural approach to managing and preventing depression. For example, research suggested that adults who engaged in just half of the weekly recommended physical activity—around 75 minutes of brisk walking—experienced an 18% lower risk of depression compared to those who were inactive.

Meeting the full recommended guideline of 2.5 hours of brisk walking per week was linked to a 25% reduction in depression risk. However, additional exercise beyond this amount did not show significant extra mood-enhancing benefits.

If all adults engaged in at least 150 minutes of physical activity per week—the minimum suggested by the U.S. Centers for Disease Control and Prevention—approximately one in nine cases of depression could potentially be prevented.

3 - Consume 25g Fiber (bonus if one serving is fermented!)‍

Common signs of gut bacteria imbalance can include, autoimmune problems, digestive issues, sleep issues, skin rashes and allergies, sugar cravings, unexplained fatigue or sluggishness, unexplained mood disorders, such as depression or anxiety, unexplained weight gain or weight loss.

Gut-Brain Axis: The gut microbiome significantly influences brain function and mood regulation. Diets rich in fiber, fruits, and vegetables support a healthy microbiome, potentially enhancing mental well-being. Conversely, diets high in processed foods may disrupt gut health, negatively impacting mood. Source.

4 - >100g Protein per Day (or add 20g if you’re already at 100g/day)‍

has been shown to improve brain function!

Low protein diets are associated with low neurotransmitter production (chemicals that support mood, calmness, clear thinking). By increasing your protein intake your body has the resources it needs to make neurotransmitters. Additionally, research shows that those with a high protein diet perform better in cognitive testing than those on a low protein diet. Fun fact: daily intake of blueberries and/or omega 3 (found in flax and walnuts) also support cognitive function!

5 - Ordered Eating (Fiber, protein, carbs. See Glucose Stabilization Blog)‍

The findings suggest that greater glycemic variability may be associated with negative moods and a lower quality of life in women with type 2 diabetes. These results highlight the potential importance of monitoring and managing blood glucose fluctuations to improve psychological well-being and overall quality of life in this population.

Diets high in refined carbohydrates can lead to rapid spikes and subsequent crashes in blood sugar levels, which may contribute to mood fluctuations and fatigue. Unhealthy diets can promote systemic inflammation, which has been linked to the development of depressive symptoms.

6 - Time-Restricted Feeding - Choose between 12/16/20 hour fast‍

Research suggests that time-restricted feeding, also known as fasting, may be a powerful tool to enhance mood by improving neurotransmitter function and help regain sensitivity to natural dopamine rewards—leading to greater overall happiness. One study found that individuals with obesity had impaired dopamine pathways, but fasting helped restore dopamine signaling.

Additionally, insulin and leptin resistance—often addressed through fasting—were directly linked to dopamine dysfunction. A 24-hour fast was shown to help reset dopamine receptors and enhance mood regulation.Neurotransmitters include but are not limited to: dopamine (the “feel-good” hormone responsible for pleasure and reward), serotonin (supports well-being; low levels are linked to anxiety. 90% of serotonin is produced in the gut), GABA (calms the brain and helps with relaxation. Fasting increases ketone production, which in turn boosts GABA levels), and Brain-Derived Neurotrophic Factor (BDNF promotes mental clarity, memory, and focus)

7 - Consume 1.0-2.0g of Omega-3 Fatty Acids‍

Research shows that the standard western diet is high in inflammatory foods, fortunately omegas can help counter inflammation, specifically omega-3 fatty acids have a potent anti-inflammatory effect. It has been shown that nerve inflammation is strongly associated with mood disorders, most studied is depression. It logically follows that a brain free of inflammation, or experiencing reduced inflammation, functions better.

Another study found that insufficient amounts of omega-3 PUFA was found in both the brain and peripheral tissues of patients with cognitive decline and mood disorders.

8 - Skip Processed Foods! Eat only what you cook‍

An article reviewing the relationship between ultra-processed food (UPF) consumption and various mental health outcomes found higher UPF intake was associated with increased rates of depressive symptoms. Similarly, greater UPF consumption was linked to higher rates of anxiety symptoms.The findings suggest that higher consumption of ultra-processed foods may be linked to adverse mental health outcomes, including depression and anxiety. These results underscore the importance of dietary choices in mental health

Other research suggests that adherence to healthy dietary patterns, such as the Mediterranean diet (generally considered a diet of whole foods), has been associated with a reduced risk of depression and anxiety. In contrast, consumption of ultra-processed foods and diets high in refined sugars and saturated fats may increase the likelihood of experiencing mental health issues.

9 - 9 hours in Bed, 90m of no screen time before sleep‍

Sleeping is better than scrolling- your brain, mood, and health rely on your quality and duration of sleep. Poor sleep increases your risk for disease and disorders such as heart disease, stroke, obesity, and dementia. A few common sleep disruptors are caffeine, alcohol, and screens. Try to let your last caffeine intake be at 12pm or earlier. Experiment on yourself and go a month without alcohol, does your sleep change?

Give yourself 1-2 hours of screen free time before bed. The light from screens is confusing for our brains and our natural melatonin production. When we pass from day to night our body and brain gets the message that it’s time to prepare for sleep, but the light from our devices is saying, “stay awake, you’re mine”. I know it sounds hard to put your devices to bed before you go to bed, and initially it will be. But you are worth it. You deserve to sleep like an angel and feel like a badass.

10 - 80oz of Water in a day, spaced out as evenly as possible‍

The study found that participants consuming less than two glasses of water daily exhibited a 73% higher risk of depression compared to those drinking five or more glasses.
The findings suggest a potential protective effect of higher plain water consumption against depression. Incorporating adequate plain water intake into daily routines may be a simple and accessible strategy to support mental health, especially concerning depression.

The article adequate water intake is essential for maintaining cognitive functions such as attention, memory, and processing speed. Even mild dehydration can impair these abilities, leading to decreased performance in tasks requiring mental acuity. Proper hydration has been linked to improved mood states. Individuals with sufficient water consumption tend to experience lower levels of fatigue and confusion, while dehydration has been associated with increased tension and anxiety.  Some studies suggest a correlation between low water intake and a higher prevalence of mental health disorders, including depression and anxiety. However, more research is needed to establish causation and understand the underlying mechanisms.‍

‍

**BONUS HABIT: Smile at a stranger! Share some happiness!**‍

There is some exciting research exists that confirms positive chemical changes in participants when utilizing various types of smiles and that one’s genetic makeup plays a role in a person’s emotional experience. Smile research suggests reward systems are activated when participants receive smiles, positive emotions increase, and deeper connections are made with others. Research indicates people can improve their personal and social experiences through the simple tool of smiling brightly, better yet when one’s smile reaches their eyes.

‍

While we LOVE to get nerdy and dive deep into the weeds on the science to explain the why's, we really wanted to highlight the fact that simple choices, ones that can be done over and over with very little effort, can have a significant impact on your mood, your feelings, and your psychological well being.

‍

Habits like these are the kinds that give our clients huge changes, not only to their mental health, but also their physical health.

It doesn't take a full 180 to change your life.

‍

CLICK HERE to Get Your Food and Mood Habit Tracker

‍

Disclaimer: Our content is meant to be informative and to spark curiosity. Blogs from the internet should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

‍